WOD

WOD Friday 2-21-20

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21-15-9 reps, for time of: Row Calorie Wall Ball, 20/14 lbs **Goal is sub 7 minutes ** After finishing the wod.. walk or row until the clock reaches the 12 min mark. Cool Down: 3-5 Rounds: 50′ Double KB Front Rack Carry + 10 Double KB Swing (53’s/35’s) Mobilize: 2 min Couch Stretch /side

WOD

Power Hour 2-21-20

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Back Squat 3×3 at 80% 1RM Rest as needed between sets. Finisher: Pause Front squat 5×5 @ 65% (3s pause) BB GM 3×8 Elevated Split leg DB squat 3×8 each leg weighted plank hold 3x :40

WOD

WOD Thursday 2-20-20

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As many reps as possible in 12 mins of: 2 Muscle-ups 2 Assault Bike Calories 4 Muscle-ups 4 Assault Bike Calories 6 Muscle-ups 6 Assault Bike Calories … Continue adding 2 reps each round to each movement until time expires. Scaled Version: AMRAP 12 min: 2-4-6-8…. Low Ring Transition + Jumping Ring Dip Cal Bike […]

WOD

WOD Wednesday 2-19-20

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4 rounds for time of: 20 Toes-to-bars 100 Double Unders Farmer Carry, 70/53 lbs, 200 ft (one in each hand) ** Db can be subbed for KB Scaled Version: 4 Rounds: 10-15 Lying Leg Raise 100 Single Under or :90sec DU practice 200′ Farmers Carry (140/100) Goal: Sub 18 min Mobilize: 2min Lat Smash 2min […]

WOD

Power Hour 2-19-20

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Bench Press 3×3 at 80% 1RM Rest as needed between sets. Finisher: Single Arm DB Seated Strict press 3×8 (each arm) Double KB/DB bento over row 3×8 Face up DB Flyes 3×10 Tempo DB tricep kick back 3×10

WOD

WOD Tuesday 2-18-20

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A) Deadlift 1×2 at 80% 1RM B) 3 Deadlifts, 65% 1RM **Every 1:30 for 12 mins Assistance Work: 3 Rounds Stiff Leg Deadlift x 8 Bent Over Row x 8 Strict Pull Up x 10 Good Morning x 8 Mobilize: 2 min Forward Fold Stretch 2 min Hamstring Smash/side 2 min IT Band Roll/side

WOD

WOD Monday 2-17-20

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Complete as many rounds as possible in 5 mins of: 5 Squat Snatches, 135/95 lbs 7 Burpees Rest 2 mins Complete as many rounds as possible in 5 mins of: 3 Squat Snatches, 155/105 lbs 5 Burpee Over Bars Rest 2 mins Complete as many rounds as possible in 5 mins of: 1 Squat Snatch, […]

WOD

Endurance Wod 2-16-20

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3 rounds, 1 min per station, of: Alternating Dumbbell Snatch, 50/35 lbs AbMat Sit-up Double Under Air Squat Assault Bike Calorie Rest 1 min **Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations. Single unders with the heavy rope […]